How Many Calories Should A Man Consume To Lose Weight

How Many Calories Should A Man Consume To Lose Weight – For years, diets like keto, paleo and “clean eating” have reigned supreme, focusing on restricting specific foods rather than consuming whole foods. But according to the 2021 Food and Health Survey by the International Food Information Council, counting calories is the most popular way to eat.

Now, do men need to count every calorie to stay healthy or achieve your fitness goals? Definitely not

How Many Calories Should A Man Consume To Lose Weight

How Many Calories Should A Man Consume To Lose Weight

But, is it helpful to have a basic understanding of how your body uses the energy it gets from food? You bet.

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No doubt, you have some idea of ​​what a calorie is After all, calorie counts are listed on packaged foods and fast food menus, and it’s hard to talk about nutrition or fitness without at least mentioning calories. You may have tried a popular calorie tracker like MyFitnessPal or Noom

But do you really know what calories are and why they are so important? Also, do you have any idea how many calories you need per day? (We mean an actual number, not a generic recommendation that a weight loss app might spit out.)

Here, we’ll take a look at the true definition of a calorie, the factors that affect your energy needs (aka, your metabolism), and how to calculate the right number of calories for you.

Technically speaking, when we talk about calories, we’re really talking about kilocalories. According to the United States Department of Agriculture (USDA), one kilocalorie is the amount of heat required to raise the temperature of 1 kilogram of water by one degree Celsius.

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Therefore, a calorie is a measure of energy All three macronutrients contain a specific number of calories per gram: 4 calories per gram for carbohydrates and protein, and 9 calories per gram for fat. (Alcohol, which is not a macronutrient and has no nutritional value, contains 7 calories per gram.)

With each macronutrient’s unique function, their calories provide the energy our bodies use to function We need calories to get around, but also for all basic body functions when we’re resting, from DNA synthesis to hormone production to sending chemical messengers around the body to keep things running smoothly.

According to the Centers for Disease Control and Prevention (CDC), the average American man under 40 is 5 feet 9 and weighs 197 pounds. At a moderate activity level (moderate exercise 3 to 5 times per week), she needs 2,822 calories per day to maintain her weight.

How Many Calories Should A Man Consume To Lose Weight

If the goal is to lose weight, the USDA says that reducing your calories by 500 to 1,000 calories per day is a safe weight loss of 1 to 2 pounds per week. For our average American, that’s 1,822 to 2,322 calories per day. Cutting calories can backfire, as you may feel hungry enough to overeat

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It’s also important in exercise: If you’re burning 500 calories a day through physical activity, cutting 1,000 calories will actually create a 1,500 calorie deficit, which is a lot.

If you’re trying to gain weight, the Cleveland Clinic recommends increasing your caloric intake by 300 to 500 calories a day—3,122 to 3,322 calories per day for the average person, keeping his activity level the same.

New York-based dietitian Anna Rosen, MS, RD. said. “Other variables play an important role. Body composition, dietary behavior, injury or illness play a role.”

In general, men burn more calories than women because they are generally larger overall Men have more muscle and less fat, which affects calorie burn, says future exercise scientist and performance coach Kyle Gonzalez, M.S., C.S.C.S. defined

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Injury and illness can also temporarily increase the amount of calories you need Large burns or other large open wounds require extra energy and protein to heal Cancer can greatly increase your calorie burn If you have a fever, you need extra calories to correct your high body temperature It also takes energy to deal with the cold

Although it’s possible to estimate how many calories you need in a day, there’s a huge caveat: “There are many different formulas available for determining calorie needs, but they all have flaws because there are so many influencing variables to control,” says Rosen. .

Scientists use a method called indirect calorimetry to accurately measure how many calories a person burns in a day, but it’s expensive, time-consuming and out of reach for most people.

How Many Calories Should A Man Consume To Lose Weight

“I’ve found that the best way for you to know your calorie needs (assuming you’re outside of a research setting) is if you’re currently maintaining your weight,” Rosen says.

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“Once weight is stable, track food intake for 1 to 2 weeks without changing how you normally eat. Average calories over that time period is a good estimate of your maintenance calorie needs, and you can adjust from there according to your goals.

You can try using a formula to estimate your calorie needs, which is easy to do with an online calorie calculator from a trusted source. From the American Council on Exercise (ACE) it takes into account your age, weight, gender, height and activity level to determine your calorie needs.

Muscle burns more calories than body fat, but the difference is not as significant as it is sometimes made out to be. The claim that ‘muscle burns more calories than fat’ is true, but misleading, says Rosen.

Our best estimate is that one pound of muscle burns six to seven calories per day “It’s like a cucumber slice,” says Rosen. Fat, on the other hand, burns two calories at a time So, increasing muscle increases the number of calories you burn—increasing fat, to a lesser extent—but not by much. An extra 10 pounds of muscle can add just 60 calories a day to your total calorie expenditure.

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In fact, the size of other body parts probably plays a more important role in your daily calorie needs. According to a 2011 study, more than 40 percent of the variation in total caloric intake among individuals can be explained by changes in the size of their internal organs.

However, your activity level plays a major role in your energy needs It’s not just your exercise that burns calories, but how much you move around at work and at home A physically demanding job will burn more calories than if you sit at a desk most days, and taking your daily commute by bike or foot instead of by car can make a big difference. All of these factors are important to consider when determining your physical activity level

Yes, you should also consider your exercise “With cardio training, not only do you burn calories faster, but you also burn more total calories per session,” says Gonzalez. Strength training, on the other hand, is generally anaerobic (without oxygen) in nature and can help you build muscle and increase your metabolism. You’ll burn fewer calories during the session, but your metabolic rate (the number of calories burned) will increase longer afterwards. Plus, you’ll build muscle mass, which will slightly increase your calorie burn and contribute to better overall health.

How Many Calories Should A Man Consume To Lose Weight

A healthy mix of both strength and cardio training with varying intensities, frequencies, durations and types is always best, says Gonzalez.

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After all, you don’t have to count calories to be healthy If you feel good and have consistent energy levels throughout the day, you probably don’t need to worry about calculating your calorie needs, because chances are you’ll hit your goal.

But if you’re worried that you’re eating too few or too many calories, understanding how many calories you burn can help you understand your body’s needs.

Christine Byrne, MPH, RD, LDN, is a registered dietitian and owner of Christine Byrne Nutrition, serving clients in Raleigh, NC and nearly nationwide. She specializes in eating disorders and disordered eating and takes a weight-inclusive approach to health. A longtime journalist, she has served as food editor at BuzzFeed and Self, and her writing has appeared in Outside, HuffPost, Eating Well, Food Network, Glamour, Bon Appetit, Health and other national media outlets.

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